tag:blogger.com,1999:blog-24482775031528938472017-07-23T01:23:34.564-07:00Yoga 411Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.comBlogger34125tag:blogger.com,1999:blog-2448277503152893847.post-33545899484593860842012-10-07T09:37:00.001-07:002012-10-07T09:37:27.173-07:00Hurting My Back and Ditching My Ego<div class="MsoNormal" style="margin: 0in 0in 0pt;">Ah, injuries. They teach us so much, don’t they?</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Due to a recent back injury my <i style="mso-bidi-font-style: normal;">asana</i> practice has taken on a much gentler feel. I’ll spare you the details on what happened and save that for another post, perhaps one entitled <i style="mso-bidi-font-style: normal;">Don’t be stupid and practice a forearm stand when you’re picnicking in a park, not warmed up and using a skinny tree as your wall. </i></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">I used to come into crow pose several times a day, just for the fun of it. I loved standing on my head, and no asana practice ever felt complete for me without a good inversion or arm balance of some sort. During class when a teacher would say “ok let’s come into handstand” or “move your mats to the wall” I would light up. I would hear angels singing!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Now, thanks to my aching back and my practice of ahimsa (<i style="mso-bidi-font-style: normal;">causing no harm</i>), every time I hear those words in class I cringe.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><i style="mso-bidi-font-style: normal;">Great. Something else for me to sit out.<o:p></o:p></i></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">I haven’t had a good inversion in months. I think I might be going through some sort of inversion withdrawal. The worst part of it is that if I want to take a yoga class I have to watch other people doing the things that I’m not yet ready to come back to. It’s like waving candy in front of a kids face then telling them it isn’t good for them and snatching it away. I’m a kid crying in a candy store! I find myself sitting or lying on my mat looking around the room at all the flying pigeons feeling like less of a yogi. Embarrassed. Worrying that I might be judged.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><i style="mso-bidi-font-style: normal;">What will everyone else in the class think of me? Do they think I’m sitting out because I can’t do it?<o:p></o:p></i></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">I feel like Elaine in that episode of Seinfeld when she is trapped in a packed subway car where all is silent but she is screaming in her head. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><i style="mso-bidi-font-style: normal;">I CAN DO IT, I SWEAR!! I JUST HURT MY BACK! <o:p></o:p></i></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Enter lesson number 22 that I have learned from this back injury: <b style="mso-bidi-font-weight: normal;">I have a great big ego and I need to ditch it.</b></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">When did yoga become all about what I can do in front of other people? When did I start putting on a show, and why do I care so much about what other people think of my practice? Yoga isn’t a competition … so where is this coming from?</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">It has been humbling, to say the least, to get on my mat and choose bridge pose when the yogis on neighboring mats are coming up into beautiful wheels. It has been a challenge for me to say, <i style="mso-bidi-font-style: normal;">yes my back does hurt too much to sit for meditation so I am going to lie down even though everyone else in the room is sitting up.</i> It is incredibly difficult not to bust out a crow pose when I am sitting on the floor playing with my puppy, even though that’s what I am used to doing. But these are my new challenges. There is always a new challenge presenting itself, and for the time being, this is mine.<span style="mso-spacerun: yes;">&nbsp; </span>If I want to advance in my yoga practice* then this is something I really need to work on; ditching the ego and recognizing that it isn’t about showing everyone the most challenging pose I can do. It is about listening to and honoring my body, each and every time I show up to practice. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">*Please note; when I say “advance in yoga”, I do NOT mean the physical practice of yoga, the <i style="mso-bidi-font-style: normal;">asana</i>s. I am talking about the all day yoga. The 24 hours a day, 7 days a week, 365 days a year type yoga. The stuff that is happening in the mind and in the heart and in the way I treat myself and others and live my life. <i style="mso-bidi-font-style: normal;">THAT</i> yoga.*</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">So for the time being I have a good excuse for not coming into more challenging poses: <i style="mso-bidi-font-style: normal;">Oh, I actually DO have a handstand practice but I’m recovering from a back injury so I’m not doing inversions right now</i>. What about when my back heals? How do I continue to practice <i style="mso-bidi-font-style: normal;">ego-ditchasana</i> when I have no excuse to fall back on? What about a day when my body just doesn’t feel like coming up into wheel pose…will I still feel comfortable choosing bridge instead, or will I find myself pushing past my edge just for the glory of the pose and the recognition of my fellow yogis?</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">A few things I will have to keep reminding myself, injury or no injury:</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><i style="mso-bidi-font-style: normal;">My asana practice is for me and not the other yogis in the room. (Unless I am dedicating my practice to them in a generous and loving way!)<o:p></o:p></i></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><i style="mso-bidi-font-style: normal;">I need to acknowledge and accept where I am in my practice each and every day.<o:p></o:p></i></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><i style="mso-bidi-font-style: normal;">I need to listen to, and honor the message my body is sending me.<o:p></o:p></i></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><i style="mso-bidi-font-style: normal;">When I chose to come into challenging asanas, I am practicing them for my own experience and not for anyone else.<o:p></o:p></i></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">I recently heard a teacher say, “I am not my body, I am not my mind, I am something divine.” I LOVE this quote (and of course couldn’t help but immediately share it on <a href="http://www.facebook.com/pages/Pamela-Nixon-Yoga-Bedminster-NJ/132617636788131?ref=hl" target="_blank">facebook</a>!) Throughout this injury I have had to constantly remind myself that I am not my body. What is happening with my physical body doesn’t define me, and it never will. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Well, now I’m off to get a massage for my aching back, prescribed by my doctor. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Huh … I guess there <i style="mso-bidi-font-style: normal;">are</i> a few benefits to an injury, aren’t there?</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><i style="mso-bidi-font-style: normal;">How has a physical injury limited your asana practice? What have you learned from it?<o:p></o:p></i></div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-38066379689386414542012-09-12T09:59:00.001-07:002012-09-12T09:59:30.789-07:00Backbends: It’s not really about the back.<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span lang="EN" style="color: black; mso-ansi-language: EN;">So if backbends aren’t really about the back, what are they about?<o:p></o:p></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span lang="EN" style="color: black; mso-ansi-language: EN;">The heart center. <o:p></o:p></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span class="huge1"><span lang="EN" style="color: black; mso-ansi-font-size: 12.0pt; mso-ansi-language: EN; mso-bidi-font-size: 12.0pt;"><span style="font-family: Verdana;">“The way is not in the sky. The way is in the heart.” - Buddha</span></span></span><span lang="EN" style="color: black; mso-ansi-language: EN;"> <br style="mso-special-character: line-break;" /><br style="mso-special-character: line-break;" /><o:p></o:p></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Think about how much time you spend closing off the heart center in any given day: driving to work in the morning your shoulders are hunched and your back is rounded. Sitting at a desk and typing on the computer, same thing. Eating your cereal, watching TV, talking on the phone.. the list goes on and on and so do the negative effects! From discomfort in the cervical spine and shoulders all the way down to your sacrum, the back suffers when we close the heart center. And that’s just on a physical level! Imagine what it does to you emotionally! </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Backbends are meant for opening. Awakening. Energizing. Creating space. Unlocking the spirit within you. The physical benefits are endless, from stimulating the parasympathetic nervous system and counteracting bad posture to realigning the spine and help with digestion and kidney function. Emotionally speaking, back bends help to relieve stress and anxiety, build confidence, and reduce fear. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><i style="mso-bidi-font-style: normal;">Why, then, do I feel so much discomfort when I am back bending?<o:p></o:p></i></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Ah, good question. For many of us, when we back bend, we are, again, focusing on the wrong part of the body. Lets stop calling these poses backbends and call them what they really are; heart openers. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">When you come into a heart opener the focus should be the front part of the body. Instead of bending the back, open the heart center. Instead of dropping the head back, focus on a long neck. Allow the front part of the hips and thighs to find length and a bit of stretch.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Here are a few links I have found with important information on backbending. Take a moment to check them out!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">I LOVE this <a href="http://www.blogger.com/•%09http:/omgal.blogspot.com/2010/10/step-on-crack-dont-break-yogis-back-6.html"><span style="color: #0000cc;">list of tips </span></a>complied on OM Gal’s blog. </li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">Are you a butt squeezer? You heard me! When you come into bridge pose or any other back bend, do you squeeze your butt muscles for support? That’s a no-no! Read why, <a href="http://kukhahnyoga.com/2010/08/17/why-we-dont-squeeze-our-butt-in-backbending-yoga-postures/"><span style="color: purple;">here</span></a>!</li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">Lastly, check out my <a href="http://yoga411.blogspot.com/2012/03/back-bending-poses-from-class-319.html"><span style="color: purple;">blog post </span></a>about backbends, er…heart openers I mean!.. where I offer some tips for two challenging asanas! </li></ul><div class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><a href="http://www.pamelanixon.com/">www.PamelaNixon.com</a></div><div class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><a href="http://www.facebook.com/pages/Pamela-Nixon-Yoga-Bedminster-NJ/132617636788131?ref=hl" target="_blank">FACEBOOK</a></div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com1tag:blogger.com,1999:blog-2448277503152893847.post-4315269042374776272012-08-15T06:58:00.001-07:002012-08-15T07:27:39.385-07:00Green Juice & YogaYou may wonder why a post about green juice is making an appearance on my yoga blog. Trust me, it has it's place! Yoga isn't just about headstands and OMing (..if only I had a dollar for every time I said that!) Yoga is about being good to yourself in every possible way, and baby, green juice is as good as it gets! There are so many benefits to juicing your greens:<br /><ul><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br /></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-1u4WiRMobsg/UCun9WMEdTI/AAAAAAAAAN0/hrbxR1o_fG0/s1600/IMG_1858.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" mda="true" src="http://4.bp.blogspot.com/-1u4WiRMobsg/UCun9WMEdTI/AAAAAAAAAN0/hrbxR1o_fG0/s200/IMG_1858.JPG" width="200" /></a></div><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">You can drink so much more than you can eat! Take a look at this picture and tell me, would you be able to consume all of this in one sitting if you had to eat it? I sure couldn't. But if I juice it I can get it all down in 5 minutes with no problems! In addition to getting more produce by juicing it I am also able to get things that I normally wouldn't eat. Kale isn't exactly my favorite of the leafy greens and I certainly wouldn't be eating dandelion greens. I can't stand the taste and I think they smells funny too. I'm not very likely to pop those leafs into my mouth and chew. But I will gladly send some through my juicer (masking the taste with a little lemon, of course!) and drink, drink, drink!</li><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">When you juice your veggies your body is able to absorb the nutrients faster then if you ate them. When you put the whole veggie into your mouth and chomp down, your sending lots of fiber through your digestive system which slows down the absorption of the nutrients. When you juice, all of those fabulous nutrients can travel to their final destination without any fiber getting in the way! This isn't to say that eating your veggies isn't important, too. But adding some green juice to your diet which is already rich in veggies is a super addition!</li><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">You will feel great! Juicing makes me feel amazing. I don't know another way to describe it and I can't quite put my finger on what is better after I drink. I'm not sure if it is my energy level, my mood, my appearance, or all of the above! But I can tell you this; juicing has a positive effect on me! Aside from all the good it is doing for you, you will feel good just knowing that your providing the body with an amazing healthy drink!</li></ul><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">My favorite green juice has a base of cucumber, celery and romaine, and then I add in some other goodies such as kale, dandelion greens, ginger and lemon. I know what your thinking ... that is a lot of greens! If you are new to juicing go easy on the dandelion greens and kale as they have strong tastes. Stick with the base ingredients to start as they aren't quite as strong and are easier to get down! When I first began juicing the thought, sight and taste of green juice left me feeling nauseous for hours! Fortunately,&nbsp;a fellow yogi gave me these three tips to follow and they worked like a charm!</div><ol><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://1.bp.blogspot.com/-jSmvrB1mWL8/UCuoJP1vI3I/AAAAAAAAAN8/4_GVeI8tdBM/s1600/IMG_1859.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" mda="true" src="http://1.bp.blogspot.com/-jSmvrB1mWL8/UCuoJP1vI3I/AAAAAAAAAN8/4_GVeI8tdBM/s200/IMG_1859.JPG" width="150" /></a>Use lemon. Greens alone are too hard for me to handle. The taste can be a bit much! When I add lemon to my juice it cuts the strong taste of the green and makes it much more drinkable, even enjoyable! If this isn't enough, try adding an apple, too. Just remember, the more fruit you add the more sugar you are consuming and the point of green juice is to be good to your body, not flood it with a sugary substance! Stick to using just one piece of fruit when possible.</li><li>Use ice! There is nothing grosser then warm green juice. <em>Yuck</em>! Enough said.</li><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Use a straw! The smell of green juice sometimes turns me off. It smells a bit like grass. Do you want to drink grass? No, I didn't think so. I would always smell it first then be hesitant to taste it because my olfactory senses were telling me to run for the hills! Using a straw means the taste hits my tongue before my nose has a chance to object!</li></ol><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I hope you will give it a try and invite some fabulous green juice into your diet! I will be sure to post some of my favorite recipes soon! Happy juicing yogis!</div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com1tag:blogger.com,1999:blog-2448277503152893847.post-81747805454503623292012-06-30T14:35:00.000-07:002012-06-30T14:35:42.025-07:00Move More, Love More, Live More: Get a Dog.<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-hY2Ef1NBtug/T-tsICk_eZI/AAAAAAAAANQ/FC8f1w7YMdY/s1600/IMG_0444.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://3.bp.blogspot.com/-hY2Ef1NBtug/T-tsICk_eZI/AAAAAAAAANQ/FC8f1w7YMdY/s200/IMG_0444.JPG" vca="true" width="200" /></a></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Dogs are the perfect example of how to live like a yogi because they are the most natural yogis out there! Think about it! They live in the moment without any regrets from the past or fear for the future. They love unconditionally, even when you don’t have time to throw the ball. They find pleasure in the simplest of things. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-KUuSbzSAj0U/T-tsaJS2M6I/AAAAAAAAANY/BzjgPa98JlA/s1600/IMG_0446.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-KUuSbzSAj0U/T-tsaJS2M6I/AAAAAAAAANY/BzjgPa98JlA/s200/IMG_0446.JPG" vca="true" width="150" /></a></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Ever since bringing home our Pomeranian puppy, Kody, our lives have changed for the better. I think Kody is the best thing that has ever happened to us. Because of Kody, we move more, we love more and so therefore, we live more. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">We brought Kody home during the October snowstorm of last year and while I would normally be hiding inside from the cold, I was, instead, outside running around with a tiny 5lb dog, trying to tire him out so I could rest! It was exhausting work, those early months of puppyhood, but I kept pointing out to my husband, we never moved so much during the winter before. It was normally a time for me to hibernate, but like it or not, I was outside moving and grooving! </div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-c9j5BDuQ8Ps/T-tscOijZwI/AAAAAAAAANg/G6i7vRyz3Tc/s1600/IMG_0451.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-c9j5BDuQ8Ps/T-tscOijZwI/AAAAAAAAANg/G6i7vRyz3Tc/s200/IMG_0451.JPG" vca="true" width="200" /></a></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">I can’t even begin to tell you how much more love is in all of our lives now that Kody is around. Every morning when we wake up and every time we come in the front door Kody greets us with such excitement that we can’t help but grin from ear to ear. He is always bursting with love and cannot contain himself. If only we greeted all of our loved ones the way our dogs greet us!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">One of the things I admire about life of a dog is the un-attachment. Kody can move so effortlessly from one thing to the next, pouring himself into everything that he does with all of his heart whether it’s scratching his ear or chewing on a toy! When its time to play outside he drops whatever he is doing and joins us for a game of catch, and when we come back in and give him a new toy to play with he is just as happy. I can’t tell you how many times I move on from one thing to another while still being stuck on something I did the day before!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 0pt;">And, <i style="mso-bidi-font-style: normal;">oh</i>! The freedom! Every time we approach a big open field, Kody gives me that look that says, <i style="mso-bidi-font-style: normal;">oh please let me run around</i>! He throws caution to the wind and takes off in a crazy sprint that ends up turning into wide circles around me since he is on a leash! He will run, and run, and run without any purpose what-so-ever and have the time of his life, whether I’m standing still or running with him. It is a wonderful reminder to stop taking things so seriously sometimes and just run with a big goofy grin and your hair blowing in the breeze! And when we come back home he settles in for a good rest because he knows he deserves it.</div><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 0pt;"><a href="http://2.bp.blogspot.com/-hookdO9q3oY/T-tsekIG4nI/AAAAAAAAANo/yoqhPCnfcZk/s1600/IMG_0453.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-hookdO9q3oY/T-tsekIG4nI/AAAAAAAAANo/yoqhPCnfcZk/s200/IMG_0453.JPG" vca="true" width="200" /></a></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">My dog is the best yogi out and there so I will aspire to be more like him. He has more yogic wisdom in his 11 months of life then I have acquired in 31 years. If you’re not moving, not loving, and not living, I suggest you get a dog.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">BUT REMEMBER TO ADOPT, DON’T SHOP!!!</div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com1tag:blogger.com,1999:blog-2448277503152893847.post-70171138446496393352012-05-30T18:11:00.001-07:002012-05-30T18:12:35.720-07:00<div style="text-align: center;">Attention Parents &amp; Caregivers! See the pic below for an upcoming workshop where you can learn how to share your love of yoga with your kids!<br />*click the picture to enlarge*</div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Z79DHFDo5CU/T8bFLNVvhxI/AAAAAAAAAMQ/23bQqgw-bLk/s1600/kids+yoga+at+home+ps+108.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640px" rba="true" src="http://1.bp.blogspot.com/-Z79DHFDo5CU/T8bFLNVvhxI/AAAAAAAAAMQ/23bQqgw-bLk/s640/kids+yoga+at+home+ps+108.jpg" width="483px" /></a></div><div style="text-align: center;"><br /></div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-62756146609079326922012-04-30T15:57:00.000-07:002012-04-30T15:57:04.984-07:00Step by Step: Crow Pose (Bakasana) & Shoulder Squeezing Pose (Bhujapidasana)Hi everyone! Get ready to feel UPLIFTED! Literally! With these step by step instructions you will find yourself lifting up into crow pose (bakasana) and shoulder squeezing pose (bhujapidasana). <br /><br /><strong>BAKASANA - CROW POSE</strong><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-RQgu28S0-5k/T58UFA1H28I/AAAAAAAAALY/IjR4xzpxDTE/s1600/IMG_0343.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150px" oda="true" src="http://1.bp.blogspot.com/-RQgu28S0-5k/T58UFA1H28I/AAAAAAAAALY/IjR4xzpxDTE/s200/IMG_0343.JPG" width="200px" /></a></div>&nbsp;Step 1- Come into a squat on a yoga block with your arms between your knees, palms flat on the floor in front of you with a bend in your elbows. squeeze the knees into the shoulders and press the hands firmly into the floor. Make sure every finger pad &amp; knuckle is rooted into the ground so that you are using your muscles instead of sinking weight into your wrists. <br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-1eai9JD1dhM/T58ULo2LsqI/AAAAAAAAALg/gEouzs1WsW0/s1600/IMG_0344.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150px" oda="true" src="http://4.bp.blogspot.com/-1eai9JD1dhM/T58ULo2LsqI/AAAAAAAAALg/gEouzs1WsW0/s200/IMG_0344.JPG" width="200px" /></a></div>&nbsp;Step 2 - Begin to shift more weight forward into your hands so that you can pick up one foot off of the block. Keep looking forward with the chin out of the chest. Continue to hug the knees in, squeezing the shoulders. Engage your core for support. Lifting up will be MUCH easier when your core is engaged and you hug the knees in.<br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-3Vnzf68UBCI/T58URhPb4TI/AAAAAAAAALo/bRgCUfSR_Ys/s1600/IMG_0345.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150px" oda="true" src="http://1.bp.blogspot.com/-3Vnzf68UBCI/T58URhPb4TI/AAAAAAAAALo/bRgCUfSR_Ys/s200/IMG_0345.JPG" width="200px" /></a></div>Step 3 - Keep the core engaged, hug the knees in, and now lift the second foot up off of the block. Look forward so that you do not fall forward and remember to breathe!!<br /><br /><br /><br /><br /><strong>BHUJAPIDASANA - SHOULDER SQUEEZING POSE</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-WcUS0e2rlOo/T58XDYjrRTI/AAAAAAAAAL0/w8TjH9ZDD28/s1600/bhujapidasana+1.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150px" oda="true" src="http://2.bp.blogspot.com/-WcUS0e2rlOo/T58XDYjrRTI/AAAAAAAAAL0/w8TjH9ZDD28/s200/bhujapidasana+1.JPG" width="200px" /></a></div>&nbsp;Step&nbsp;1 - Place two blocks hip width apart behind your ankles. Come into a forward fold with bent knees. Take your arms through through legs and place your hands on the blocks behind you, fingers facing forward. Keep your knees bent and work towards getting your shoulders close to, or underneath the knees. Hug the knees into your arms.<br /><br /><a href="http://2.bp.blogspot.com/-UOy8n5MSTaU/T58XEzVz87I/AAAAAAAAAL8/4HzJenfb6l8/s1600/bhujapidasana+2.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150px" oda="true" src="http://2.bp.blogspot.com/-UOy8n5MSTaU/T58XEzVz87I/AAAAAAAAAL8/4HzJenfb6l8/s200/bhujapidasana+2.JPG" width="200px" /></a><br />Step 2 - Begin to bend the knees deeper, dropping the hips down towards the ground. Keep&nbsp;hugging the knees into arms as you come up onto the toes, and then lift one foot up off of the floor. Place that foot back on the floor and lift the other foot up. Keep looking forward and keep the core engaged for support.<br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-Sys-ZsUfsuc/T58XHsMXr0I/AAAAAAAAAME/qSltyF8_yJQ/s1600/bhujapidasana+3.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150px" oda="true" src="http://2.bp.blogspot.com/-Sys-ZsUfsuc/T58XHsMXr0I/AAAAAAAAAME/qSltyF8_yJQ/s200/bhujapidasana+3.JPG" width="200px" /></a></div><br />Step 3 - Pick up both feet from the floor and cross the ankles in front of you. Continue to hug the arms with the knees. <br /><br /><br /><br /><br /><br />Keep in mind that with these two poses, and any other poses, you can stop at any step and work there until you are comfortable moving on. If you have never done these arm balances before remember to take your time &amp; keep showing up to practice and before you know if you will be flying into bakasana and bhujapidasana!<br /><br />Keep practicing yogis!!Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-76923866511483839712012-03-19T19:16:00.002-07:002012-03-19T19:18:52.149-07:00Back Bending TipsHi everyone! As many of you already know from attending my classes, I like to add a challenge pose to each class that we break down and work on. The entire class is dedicated to that pose in many different ways: warming up the body properly, opening in the areas that will allow us to come into and hold our challenge pose, and working on the alignment necessary to come into the pose&nbsp;safely.&nbsp;As a way to provide all the yogis out there with take-home notes on the challenge pose of the week I am going to start posting them here. You will find a picture of the pose(s) being presented and the break down of how to do it, things to look out for, and key points to remember. As always, if you have any questions feel free to write me at <a href="mailto:info@PamelaNixon.com">info@PamelaNixon.com</a><br /><br />This week are working on back bends. When you stop and think about it, we don't spend very much time in positions that cause us to arch backwards. We spend a lot of time bending over to pick things up, hunched over a desk or a computer, or curled up in a forward fold while we sleep. The position we put our body in can have a great effect on how we feel.&nbsp;When we are slouched forward with our shoulders dropping down and our chin tucked to our chest doesn't exactly&nbsp;make us feel cool, calm&nbsp;and confident, does it?&nbsp;Back bending, when done correctly, can can be very rejuvenating and energizing and have a positive effect on our emotions, our outlook and our state of mind! Think about what happens in a back bending pose: your chest and heart are lifted,&nbsp;your shoulders are back and you feel open and free!<br /><br />This weeks back bend challenge poses are Natarajasana (king dancer pose) using a strap, and a variation of Ganda Bherundasana&nbsp;(formidable face poses) using blocks for support. Lets look at each one and break them down step by step!<br /><br /><u><strong>Ganda Bherundasana</strong></u><br /><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-s8QLVZKdJDA/T2fiHiaKnTI/AAAAAAAAAKI/sv_RElRRm3w/s1600/ghanda+bherudasana+1.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img aea="true" border="0" height="150px" src="http://2.bp.blogspot.com/-s8QLVZKdJDA/T2fiHiaKnTI/AAAAAAAAAKI/sv_RElRRm3w/s200/ghanda+bherudasana+1.JPG" width="200px" /></a></div><br /><br />Step 1. Set your blocks up so they are shoulder width apart, then come into down dog with your finger tips behind the blocks.<br /><br /><br /><br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Vk2N27pAE28/T2fiK6XaC9I/AAAAAAAAAKQ/Jim06qif91o/s1600/ghanda+bherudasana2.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img aea="true" border="0" height="150px" src="http://3.bp.blogspot.com/-Vk2N27pAE28/T2fiK6XaC9I/AAAAAAAAAKQ/Jim06qif91o/s200/ghanda+bherudasana2.JPG" width="200px" /></a></div>Step 2. Shift forward into plank then lower to chaturanga with your shoulders resting on the blocks. Keep your core engaged and hips lifted slightly so there is no sinking in the low back. If your blocks are low enough your chin may rest on the floor. Do not put a lot of weight into the chin. Let the weight be in the hands and blocks. <br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-fdcVhtLvFPY/T2fiO6mKBcI/AAAAAAAAAKY/JbiFenmFhSM/s1600/ghanda+bherudasana+3.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img aea="true" border="0" height="150px" src="http://1.bp.blogspot.com/-fdcVhtLvFPY/T2fiO6mKBcI/AAAAAAAAAKY/JbiFenmFhSM/s200/ghanda+bherudasana+3.JPG" width="200px" /></a></div><br />Step 3. Walk your feet in towards your hands so your bottom is sticking up in the air like an inchworm. If your blocks are upright your chin will not reach the floor. If they are turned down and your chin is on the floor be careful not to sink weight into the chin which will put pressure on the cervical spine. <br /><br /><br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-E2slP1TyN0Y/T2fiRmKhK2I/AAAAAAAAAKg/uJR9ql1WcFo/s1600/ghanda+bherudasana+4.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img aea="true" border="0" height="200px" src="http://4.bp.blogspot.com/-E2slP1TyN0Y/T2fiRmKhK2I/AAAAAAAAAKg/uJR9ql1WcFo/s200/ghanda+bherudasana+4.JPG" width="150px" /></a></div><br /><br /><br /><br />Step 4. Practice lifting one leg up into the air and hold here, then switch legs.<br /><br /><br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-NcprseXUXoc/T2fiYVxoqgI/AAAAAAAAAKo/KjT6yLFwJok/s1600/ghanda+bherudasana+5.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img aea="true" border="0" height="200px" src="http://1.bp.blogspot.com/-NcprseXUXoc/T2fiYVxoqgI/AAAAAAAAAKo/KjT6yLFwJok/s200/ghanda+bherudasana+5.JPG" width="150px" /></a></div><br /><br /><br />Step 5. When you feel ready you can take practice hops, or kick up so that both legs are extended up into the air. Keep pressing the hands down and avoid letting the elbows widen out to the side.<br /><br /><br /><br /><br /><br /><br /><strong><u>Natarajasana</u></strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-oGXuyzoZ-z8/T2flxqraTKI/AAAAAAAAAKw/W-RNYLW85l8/s1600/natarajasana+1.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img aea="true" border="0" height="200px" src="http://1.bp.blogspot.com/-oGXuyzoZ-z8/T2flxqraTKI/AAAAAAAAAKw/W-RNYLW85l8/s200/natarajasana+1.JPG" width="150px" /></a></div><br />Step 1: Make a large loop with your strap and place it in your right hand. Bend your right knee and place the strap around the right foot behind you. Rotate your elbow in, out, and up so that your holding the strap over your head and your elbow points forward. Hug the elbow in towards your ear.<br /><br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-2_nPY5a2u7c/T2flzbZ_eoI/AAAAAAAAAK4/d1LxQUVhKGY/s1600/natarajasana+2.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img aea="true" border="0" height="200px" src="http://3.bp.blogspot.com/-2_nPY5a2u7c/T2flzbZ_eoI/AAAAAAAAAK4/d1LxQUVhKGY/s200/natarajasana+2.JPG" width="150px" /></a></div><br /><br />Step 2: Reach the left arm up, bend the elbow and take hold of the strap in the left hand as well as the right. Both arms are bent, elbows are pointing forward. Hug the elbows in towards the ears and resist them falling out to the sides.<br /><br /><br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-1MPK7RqNSdg/T2fl07N488I/AAAAAAAAALA/w6akh7SOTXk/s1600/natarajasana+3.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img aea="true" border="0" height="200px" src="http://2.bp.blogspot.com/-1MPK7RqNSdg/T2fl07N488I/AAAAAAAAALA/w6akh7SOTXk/s200/natarajasana+3.JPG" width="150px" /></a></div><br />Step 3: Press the foot back into the strap, lift the knee a little higher away from the floor, walk the hands down the strap a little further. Keep repeating those 3 movements until you have found a comfortable place to stop. Tuck the tailbone to lengthen the curve in the low back and keep the elbows in. Keep pressing down through the left foot for balance. Feel the chest open and expand.<br /><br /><br /><br />If you feel any discomfort in the low back during back bending, try tucking the tailbone a bit more so that you can relieve some pressure. If this doesn't help, back out of the pose a bit until you find a place that is comfortable for you. Your breath is a good indicator of whether or not you have gone too far. If your breath becomes agitated you may have gone too far. Be sure to work your way into back bends slowly so that you have the opportunity to recognize any messages your body is sending to you and always listen when your body says stop.Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-28037438517706678342012-02-20T13:14:00.000-08:002012-02-20T13:14:23.480-08:00Awesome Playlist for a Super Happy Flow!Hi everyone! It's been a while since my last post, but I wanted to share with you my playlist from today's vinyasa flow class. This mix is sure to get you in a good mode and get your body moving! You can't help but smile and feel good when flowing to these tunes!!<br /><br />1. Life is Beautiful - Keb Mo<br />2. Hold Us Together - Matt Maher<br />3. Your Love - Keb Mo<br />4. If You Want to Sing Out, Sing Out - Cat Stevens<br />5. Brighter Than the Sun - Colbie Caillat<br />6. The Sound of Sunshine - Michael Franti &amp; Spearhead<br />7. I See Love - Keb Mo<br />8. Steer - Missy Higgins<br />9. Let Your Light Shine - Keb Mo<br />10. Love's Divine - Seal<br />11. Never Know - Jack Johnson<br />12. Hallelujah - Jeff Buckley<br />13. Live High - Jason Mraz<br />14. Have a Little Faith in Me - Anne Lise<br /><br />Feel free to share your fave playlists!!Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-69950533131588779992011-09-20T13:02:00.000-07:002011-09-20T13:02:11.145-07:00Baby Steps and a Healthy Diet<div class="MsoNormal" style="margin: 0in 0in 0pt;">I recently went to the library and checked out the book <i style="mso-bidi-font-style: normal;">Crazy Sexy Diet</i> by Kris Carr, a cancer survivor who turned to holistic treatments and a healthy diet to help her through her battle with cancer. Her story is remarkable (and can be viewed in her documentary Crazy Sexy Cancer, for anyone who is interested) and I couldn’t wait to get her newest book and read all about her nutrition suggestions. One of the reasons I love the book is because it is NOT written by a doctor or nutritionist, but rather a normal every day person who can share her own personal experience with changing from the standard American diet (A.K.A crap) to a very healthy, plant based diet. What are her credentials to write such a book, you may ask? Throughout the time she spent fighting her cancer and radically changing her diet she traveled to many places, read tons of research and was able to meet with and interview lots of well known doctors and dieticians. As a result of all of that work, she is able to share with us that knowledge in plain, easy to understand, and even humorous language. Within the book are short sections written by well known doctors such as Dean Ornish MD, and a foreword by Rory Freedman, co-author of the best selling book <i style="mso-bidi-font-style: normal;">Skinny Bitch. </i>The book itself is 230 pages long and packed with juicy info on pH levels, sugar (the legal drug), juicing, how meat isn’t really that awesome, supplements, and so much more!! Kris talks about how we need to take responsibility for the food we are eating, and I couldn’t agree more!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">I have had the book for about a week now, and as a result of finding so much information to absorb, I am only ¼ of the way through it. After only the first chapter I began to panic. With every word I read I started thinking that my diet isn’t good enough. I started making mental lists of all the items I need to cut out and soooooo many items I will need to add. I began to question my choices at every snack and meal, analyzing my food and thinking to myself <i style="mso-bidi-font-style: normal;">this isn’t healthy enough</i>, or, <i style="mso-bidi-font-style: normal;">eat this and it will surely kill me some day</i>! I definitely got a little carried away, but with so much information on making healthy choices right in front of me, it was hard not to! The more I thought about it, the more I realized that just like anything else, if you want to make a change, baby steps work best. If I were to try to overhaul both mine and my husbands diets in a matter of days we would surely both revolt. Trying to make drastic changes in a short amount of time is a great way to set yourself up for a failure. Recognizing that it was best to take it slowly, one step at a time, I decided to reflect on my current diet and all of the changes that I have made to bring myself here today.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">First of all, I stopped consuming the Standard American Diet (love how the acronym is S.A.D.) over ten years ago, so that was my first big step in the right direction. I did away with meat and most dairy long before I even knew the benefits of it. I don’t eat fast food of any kind, don’t drink soda or other soft drinks (except on a special occasion or maybe the one time a year I actually visit a bar) and I have never been a huge fan of coffee. OK, OK I did have a small addiction to Starbucks Vanilla Soy Lattés a while back but I have kicked that habit, I swear. While I hate smoothies, I do love juicing, I eat a good amount of fruits and veggies, and although I have recently reintroduced dairy back into my diet I only consume it every now and then. So when I stop and take a look at my diet I can tell myself I am already doing a good job. But there is always room for improvement, and this book has opened my eyes to things I didn’t know, and things I knew but wanted to pretend weren’t true. Sugar, for example, being a legal drug. This I was aware of but I liked to claim ignorance. I am a HUGE fan of sugar whether it is those yummy vegan cupcakes that my sister bakes or the awesome tofutti soy ice cream I can’t get enough of at $5 a pint. I’m reading a lot about what sugar actually does once it’s inside your body. Sure, it makes me and my mouth happy, but it turns out my blood and my organs are singing a different tune.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">So how do you make changes to your diet without going broke, crazy or wanting to dive face first into a freshly baked batch of fudge brownies? I have decided to start with a list of 10 easy ways I can change my diet for the better, whether it be increasing something healthy I am already eating, reducing or eliminating something unhealthy I am eating, or simply finding a better alternative. I don’t have a complete list yet, but here is what I am working on so far.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="mso-list: Ignore;">1)<span style="font: 7pt 'Times New Roman';">&nbsp;&nbsp;&nbsp;&nbsp; </span></span>Start juicing daily. I have my eye on a super awesome juicer at William’s <city w:st="on"><place w:st="on">Sonoma</place></city>. I am hoping by the end of the month to bring that baby home with me and start juicing for me and my husband on a daily basis. Luckily we live in close proximity to several lovely farms where we can buy fresh produce so I can support local farmers as well as eat organic. In Kris’s book she suggests a ratio of 3 veggies to 1 fruit. If you’re worried about wasting all that pulp, she also offers some suggestions for baking so you can put it to use! Or you can always throw it in your composter if you have one!</div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="mso-list: Ignore;">2)<span style="font: 7pt 'Times New Roman';">&nbsp;&nbsp;&nbsp;&nbsp; </span></span>Cut down on the sugar. This will probably be the toughest task for me when it comes to revamping my diet, so I have vowed to be patient with myself and consider each small sacrifice a step in the right direction. I’m not going to completely deprive myself of sugar because that would make me pretty sad. But I am definitely going to reconsider all of the sugary vegan treats I bring into our home and how often I am consuming them. One thing I never really do is try to find an alternative. When I am having a sugar craving I go right for the good stuff without looking for a healthier alternative such as nut butter on a rice cracker with raisins. While that doesn’t sound nearly as appealing as a tofutti ice cream cone, it just may be sweet enough to keep me out of the freezer for one night. And right about now, that’s all I can ask for! </div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="mso-list: Ignore;">3)<span style="font: 7pt 'Times New Roman';">&nbsp;&nbsp;&nbsp;&nbsp; </span></span>More raw veggies. I have always heard about the benefits of a raw diet but I have never really been interested in too much uncooked food. After reading a few pages on the importance of raw veggies however, I now understand that it’s important to get a few more uncooked veggies into my diet so I can get the vitamins and nutrients my body needs. Overcooking food strips it of its good stuff, so my plan is to get a few more uncooked veggies in throughout the day. Easy Peasy!</div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -0.25in;"><span style="mso-list: Ignore;">4)<span style="font: 7pt 'Times New Roman';">&nbsp;&nbsp;&nbsp;&nbsp; </span></span>More Legumes! I’m not a huge fan of beans. It’s the consistency……yuck. But there are some legumes that I do love, so I need to start working them into our meals more: split peas, lentils, chickpeas….all of these can be added to salads, soups, and many other dishes and are a great way to get important protein.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">So as you can see these new goals aren’t going to break the back or my stride! If I focus on making some small changes over a period of time and think a little bit harder about the food that I’m putting in my mouth, I can continue taking steps in the right direction. If you’re having trouble with the idea of making yours and your families diets healthier, try making a list! Start with small, reachable goals that will allow you to see the changes and feel successful! As your diet moves in the right direction you can start adding more items to the list! And I strongly suggest that everyone run right out and pick up this book – even if only one of her suggestions makes its way into your lifestyle you will be so much better off because of it!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">I’m going to eat some carrots and hummus now. <span style="font-family: Wingdings; mso-ascii-font-family: 'Times New Roman'; mso-char-type: symbol; mso-hansi-font-family: 'Times New Roman'; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span></div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-72750301907415010702011-09-07T12:04:00.000-07:002011-09-07T12:04:20.865-07:00No Yoga = blah blah blah. Yuck.<div class="MsoNormal" style="margin: 0in 0in 0pt;">I am writing this blog post in a very agitated state. Due to a shoulder injury, a stomach bug and a bout of laziness I haven’t hit my mat in over a week. How do I feel, you may ask? Let me tell you: I feel grouchy. Angry. Stiff. Sore. Tired. Irritated. Lazy. Unproductive. I have been sleeping. Procrastinating. Complaining. Wasting time. Watching too much TV. Eating junk. The list goes on and on. This all around funky mood I am in has got me thinking about all the good things I feel when I make it to my mat regularly. Or even occasionally! That list is also endless. But allow me to share a few. When I practice yoga….</div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">My body feels well. My muscles, bones and joints feel strong and healthy. </li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">I feel inspired. I want to do more, be better, live healthier and share that with the people I love.</li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">My mind is a bit clearer. Just like everyone else I have tons of thoughts racing through my mind at any given moment: to-do lists, errands, meals to cook, places I have to go, etc. But when I make it to my mat on a regular basis it seems a little quieter up there, a little calmer. </li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">I am a lot happier. My mood is elevated and I’m sure it doesn’t go un-noticed. I can turn into a bit of a monster when my practice goes out the window.</li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">I am more patient with the people I love. </li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">I have a greater desire to help others.</li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">I feel more productive. There is nothing I like more then finishing an awesome yoga practice on a Saturday morning and realizing its only 10am.</li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">I have more energy.</li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">I complain a <place w:st="on">LOT</place> less!</li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">TV is a lot less appealing when you are feeling good in your body and therefore I watch less. I would rather be moving! </li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">I have a desire to eat better. My vegetarian (mostly vegan) diet is pretty healthy as is, but at times I slip into a vicious sugar cycle where the more you eat the more you want! My practice gives me such a healthy feeling inside that I want to keep making healthy choices by eating more fruits &amp; veggies!</li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">I write more. When my practice takes a hit … so does my blog! Without yoga I have less to share. When I practice regularly, I write regularly!</li></ul><div class="MsoNormal" style="margin: 0in 0in 0pt;">I could go on, but we would be here all day. I hope that reading a few of the benefits I feel from my yoga practice encourages you to begin or continue your own!</div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-63506663669277113932011-08-28T12:23:00.000-07:002011-08-28T12:23:45.943-07:00What does your asana say about you?<div class="MsoNormal" style="margin: 0in 0in 0pt;">On the surface, our <em>asanas </em>can look like nothing more than a physical posture we somehow wiggled ourselves into. But if you dig a little deeper you’ll find that each pose reveals a little bit about you, maybe even telling you things you didn’t know. This morning I came across a beautiful quote - “Every asana holds the potency to give us the deep recognition of who we really are at our essential nature.” ~ Bernadette Birney, certified Anusara teacher. I instantly fell in love with this. I feel like it perfectly sums up exactly what I have been thinking about myself lately. I have been noticing things about myself when I am on my mat that have helped me to understand myself a little bit better when I am off the mat.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;">When I dig a little deeper I notice that the way I think, feel and respond to my <i style="mso-bidi-font-style: normal;">asanas</i> are very similar to my reactions in every day activities and situations. Here are a few poses that have helped me learn a little bit more about who I am.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><b style="mso-bidi-font-weight: normal;">Downward Facing Dog</b> has reinforced for me how much I love organization. Down Dog was always a bit of a sloppy pose for me. I could hang out there forever allowing myself to sink deeper and deeper due to flexibility in my shoulders without any thought to alignment or form. It was ok, but it never felt … right. It wasn’t until I discovered Anusara yoga that I learned how important alignment is in each and every pose, and for me that lesson began in down dog. Once I was taught the proper alignment for the pose I felt things begin to fall in line inside my body. My bones were lined up they way they were meant to be, my muscles were doing the jobs they were meant to do and everything felt like it had fallen to place. I felt organized. Finally, the pose began to feel good. That is exactly the feeling I like to emulate in my day to day activities. Of course I can be messy from time to time (my husband can attest to that!) But I love when things are lined up and neat, I enjoy making lists, I’m a huge fan of organizing with bullet points and numbers. Organization is definitely my friend and on the mat, that comes out in the form of alignment. When my body is aligned properly my poses feel neat and organized, and that is when I feel the best!</li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><b style="mso-bidi-font-weight: normal;">Extended side angle</b> has shown me that when things get tough I have the urge to quit! There are times that I have found myself facing some challenging tasks that I enjoy and want to exceed at, and then there are times I have faced challenging situations that scared me, annoyed me or just seemed too hard, and thats when I want to run in the other direction. On the mat the poses that make me want to give up, roll up my mat or lay down in childn’s pose are hip openers like extended side angle. I find myself struggling there, trying to keep my alignment right, my breath steady and my mind from wandering, while my muscles are screaming, <i style="mso-bidi-font-style: normal;">let me out of this already</i>!!! Similar to my on-mat experience, off the mat I find that while facing tough decisions, having a difficult discussion with someone, or attempting a challenging task that doesn’t appeal to me, as soon as it becomes a little bit too hard or pushes me past my comfort zone, I want to bail. On the mat I try to remind myself to just take it one breath at a time. I make an effort to stop looking for a way out of it, and start looking for a comfortable place to be in it. This is the lesson I need to remember in my day to day activities. One breath at a time. When faced with a difficult situation I cant start looking for the exit sign. I need to start looking inside of myself for the strength and courage to face what I am dealing with.</li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;"><b style="mso-bidi-font-weight: normal;">Crow pose </b>has shown me that when I put my mind to something, no matter how difficult a task it may be, I can succeed. This definitely goes hand in hand with my lessons learned from extended side angle. From my very first arm balance, crow pose, I was hooked. At first I saw crow pose as a challenge I needed to conquer. It was a difficult pose for me and I wanted it bad. It took me a lot of practice (and a few more lessons on awareness and alignment) before I could finally get up and hold it, but once I did the feeling was amazing. In the beginning it had been all about the physical challenge, but once I could actually do it, I felt so strong and capable. There is something about being able to support your own body weight that is very empowering! And despite the fact I know I have the urge to run from difficult situations, arm balances like crow pose have shown me that if I stick around and give it a good shot, I most definitely can conquer anything I am faced with.</li>
</ul><div class="MsoNormal" style="margin: 0in 0in 0pt;">Next time you roll out your mat set an intention to listen to the story your <i style="mso-bidi-font-style: normal;">asana</i> practice is telling you. Listen to your body, check in with your breath, notice where your mind has gone. Try to find that connection between your asana and your life.</div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-32802359317562265722011-08-24T11:18:00.001-07:002011-08-24T12:51:45.780-07:00Who is controlling your happiness today?<div class="MsoNormal" style="margin: 0in 0in 0pt;">This morning I was cleaning out my email inbox when I came across some old emails from a former co-worker. They weren’t particularly nice emails, as a matter of fact, they were rather offensive, questioning my character and insulting my intelligence. I had intentionally kept them in case I ever needed proof of how inappropriate they had been, but had since forgotten about them and was surprised to come across them again this morning. I don’t know why I decided to read them again, but as I did I felt my blood begin to boil just as it had the first time around. I became so angry at this person and the words they had used towards me. This situation has been over and done with for quite some time now, yet there I was mentally putting myself right back into it and allowing it to bring me to a negative place. Until that moment I had been having a rather fine day, but now I was clinging to anger and resentment. Those negative feelings stayed with me for a good part of my morning like a black cloud hanging over my head. In a moment of clarity I began to wonder, why had I ever let this person get to me in the first place? Why did I give them that kind of power of me then, and why on earth would I allow them that power again, now? I then started to think about all of the things, people and circumstances that we allow to control us. We give power to so many other things throughout our day and strip ourselves of it at the same time. If you stop and think about it, from the moment you wake up to the moment you go to sleep you have all the control in the world over your mood, your emotions, your words, your actions … it isn’t until we willing give it away that that changes. If we allow someone to do or say something to us that brings us to a negative place, we have given them the power to do so. If we let a situation we are facing cause us stress and unhappiness, we are handing over our power and our control and giving in to it. It is like we are throwing up our hands and saying, “OK! You win! Make me miserable! I have no strength of my own to stop you.”</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">There is a piece of paper taped to my bathroom mirror which reads “I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead, tomorrow hasn’t arrived yet. I have just one day, today, and I’m going to be happy in it. – Groucho Marx.” I skim over that note most mornings, and yet the words usually go right through me. But today after getting upset over those emails I stopped to think about it. Each and every second of the day we are making a choice either to be in control of our happiness, or to hand that control over to someone or something else. We cannot control what other people will do, think or say, and there are plenty of other circumstances that are out of our control as well. But we always have control over how we react to those things. We choose if we are going to be happy in the moment, or let something else bring us down. I know it is easier said than done, and I am by no means above all of this. In fact, in between the email incident and writing this blog post I gave my control over to several people and situations while I was driving, in the grocery store and other places. But it is definitely something worth thinking about, and something I am going to try and pay more attention to. Each morning as I brush my teeth I will make it a point to read each and every word of that quote and really absorb the words I am reading. I want to stop giving so much control to other people and situations and start taking control myself! As you go through the rest of your day, ask yourself, who is controlling your happiness today? </div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-66803674932801024562011-08-04T11:14:00.000-07:002011-08-04T11:26:30.723-07:00Where to start when you are new to inversions. Part I - Handstand<span style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;">Inversions are challenging, there is no question about that. They take time, effort, practice and patience. But the rush that comes along with accomplishing something challenging makes them <i style="mso-bidi-font-style: normal;">sooooo</i> worth while! You may have seen yogis who have been practicing for a while seem to float up into an inversion making it look effortless. But when you’re a beginner it can be a bit overwhelming. So, where is the best place to start? Try following these steps to begin working towards handstand.</span><br /><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br /><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><span style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;">1) Begin with a few rounds of <em>Surya Namaskar</em>, Sun Salutation, (or any other sequence of poses you are familiar with) to warm up the body. While it can be tempting to jump right in and try to flip yourself upside down, a proper warm up for the body&nbsp;is necessary and believe me you will feel it if you skip this step!!</span></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><span style="mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><br style="mso-special-character: line-break;" /><span style="font-family: Arial, Helvetica, sans-serif;">&nbsp;</span></span></span><br /><div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 0pt;"><a href="http://4.bp.blogspot.com/-JzCNww0JkGI/Tjre2CA-EeI/AAAAAAAAAJ4/Wb45Z4C9cJk/s1600/IMG_6616.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="150px" src="http://4.bp.blogspot.com/-JzCNww0JkGI/Tjre2CA-EeI/AAAAAAAAAJ4/Wb45Z4C9cJk/s200/IMG_6616.JPG" t$="true" width="200px" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">2) Downward Facing Dog - Although we tend to think of other poses first, down dog is an inversion, too. Come into down dog when your ready and begin to work on your foundation here, your hands and feet. Feet are separated hip width apart, even wider if there is tightness in the hamstrings (muscles in the back of the upper leg). Heals are reaching down towards the mat, but it isn’t important that they reach; it is just the direction they are traveling. You can keep a little micro-bend in the knees here, if needed. Hands are shoulder width apart, fingers spread wide. Root the hands into the mat and press the inner edges (thumb and pointer finger side) down. Squeeze the mat with your hands to activate the muscles in the hands and wrists. Tail bone is reaching up and back and your chest pressing back towards the thighs. Begin to peddle out the legs, bending the right knee and then the left, warming up the body and loosening up the hamstrings. Stay in down dog for 5 breaths if you can, then lower your knees down to the mat and sit back in child's pose to rest for a few breaths. Return to down dog. Repeat 2 more times.</span></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-mzozTiJVpEA/Tjrf0qBn8dI/AAAAAAAAAJ8/dQeHrFyBqag/s1600/IMG_6622.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="200px" src="http://2.bp.blogspot.com/-mzozTiJVpEA/Tjrf0qBn8dI/AAAAAAAAAJ8/dQeHrFyBqag/s200/IMG_6622.JPG" t$="true" width="150px" /></span></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">3) L-Dog (or half handstand)- L-dog is a great place to start when you are learning handstand as it&nbsp;introduces both your mind and your body to the idea of being upside down.&nbsp;With your back to the wall come into downward facing dog (following the foundational steps mentioned in number 2.) Begin to step one foot up onto the wall behind you, keeping that knee slightly bent and&nbsp;pressing the entire foot firmly into the wall. Then step the second foot up, both knees are bent now. If only the balls of your feet are on the wall begin to press the entire foot, including the heal, into the wall. Locate the spot on the wall that is in line with your hips and walk both feet up or down to that invisible marker if they aren’t already there. Slowly begin to straighten the legs. You will feel your weight shift forward a bit as you straighten your legs and your shoulders come over your wrists. Look down at the floor, just a few inches behind your hands. Continue to press the inner edge of your hands down and squeeze the mat. Hold your L-dog for as many breaths as you can, then slowly walk your feet back down the wall coming into down dog. Bend the knees and rest in child’s pose for a few moments. When you’re ready, come back up for a second L-dog. </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">&nbsp;</span><a href="http://3.bp.blogspot.com/-p4yFvHToIi0/Tjrf3p_9VrI/AAAAAAAAAKA/v8VSKk4r1lM/s1600/IMG_6625.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="200px" src="http://3.bp.blogspot.com/-p4yFvHToIi0/Tjrf3p_9VrI/AAAAAAAAAKA/v8VSKk4r1lM/s200/IMG_6625.JPG" t$="true" width="150px" /></span></a></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">4) L-Dog Variations: From here, if you are feeling comfortable with your L-Dog you can begin to play around with your leg position and weight. From L-Dog extend your right leg up towards the ceiling while pressing your left foot firmly into the wall. Right foot stays flexed, toes pointing back towards the wall. Then lower the right foot and lift the left. Keep the tail bone tucked under to lengthen the low back. When you are ready, walk the feet down the wall, returning to down dog, then lower the knees and sit back in child’s pose.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><a href="http://2.bp.blogspot.com/-zltmcbmgP-I/Tjrf4htJhBI/AAAAAAAAAKE/SHJufLKhqyE/s1600/IMG_6637.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="200px" src="http://2.bp.blogspot.com/-zltmcbmgP-I/Tjrf4htJhBI/AAAAAAAAAKE/SHJufLKhqyE/s200/IMG_6637.JPG" t$="true" width="150px" /></span></a></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">5) Hand Stand - Turn to face the wall and come into downward facing dog. Continue to root the hands into your mat as you walk your feet in closer to your hands, arms stay straight. Lift one leg up off the ground keeping it straight, muscles engaged and extending out through the heal. Bend the opposite knee towards the floor and then using the power in that bent leg like a spring start practice hops, feeling the weight shift into your hands. After a few hops on one leg switch sides. You may find that this is enough of a challenge for now and you want to stick with the practice hops, or you may want to try kicking all the way up into a full handstand using the wall behind you for support. Once your feet make contact with the wall, keep the legs straight, feet flexed and tail bone drawing towards the heels. Keep your gaze down, just a few inches behind your hands. You can stay here with your feet on the wall, or practice taking one foot off the wall then returning it, and then the other foot. Once you’re able to find your balance and stability, you can begin to take both feet away from the wall. As you become more comfortable with your handstand, practice kicking up farther away from the wall so that you can try to find your balance without your feet making contact with the wall, knowing it is there if you need it for support. When you’re ready to come down, lower your feet back to the floor with as much control as possible, lower your knees to the floor and sit back in child’s pose. </span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">6) After your inversions feel free to round out your practice with any other poses you wish. End with Savasana, deep relaxation.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">After your savasana, take a moment to reflect, to acknowledge your effort and achievements. Bow your head in gratitude for your practice; recognize your courage in facing a challenging set of poses. </span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">When practiced regularly, you will be surprised how quickly you build the strength and balance needed for handstand. So&nbsp;carry on inverters, carry on!</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Arial, Helvetica, sans-serif;">Namaste.</span></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div></div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-7139119468936417562011-07-28T19:03:00.000-07:002011-07-28T19:03:06.372-07:00My Obsession with Inversions<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-M-mf7_-To28/TjITyOLaWzI/AAAAAAAAAJ0/nO6DGwLjCjc/s1600/IMG_8482a.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320px" src="http://3.bp.blogspot.com/-M-mf7_-To28/TjITyOLaWzI/AAAAAAAAAJ0/nO6DGwLjCjc/s320/IMG_8482a.JPG" t$="true" width="240px" /></a></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">I just got home from an amazing yoga class taught by <a href="http://www.facebook.com/#!/yogashannon">Shannon Elliot</a>&nbsp;and I'm on a bit of a high. It’s the inversions that do it to me. Once my biggest fear in yoga, inversions are now what excite me most in class. An inversion is a pose in which up is down, or down is up. What comes to mind for most is probably head stand or hand stand. In these poses your completely upside down. I can’t get enough of them. There is something so addicting for me about being upside down. The reverse of blood flow, the shift of weight from my feet to my hands or forearms, the different perspective … I love it all. When I come into handstand for example, I feel brave and strong. We could probably all benefit from allowing ourselves to feel these things more often. When I’m up in the pose I’m working hard, but there is an element of peace and calm as well. When I come down I feel proud that I have just accomplished something difficult and I didn’t give up. I also am able to feel accepting of myself and of my limits. I know when to push and when to back off. I know when to go up and when it just doesn’t feel right. Knowing when to stop is a practice all in itself. Putting myself in the position to recognize those things allows me to know myself just a little bit more.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">To a beginner yogi or even a more seasoned one, inversions can be daunting. Our bodies are naturally upright so it’s understandable that we may have a little bit of anxiety when it comes to turning ourselves upside down. Not only does our mind object, but our bodies may as well, fighting us when we try to invert.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Inversions take time and practice. Not only do we need to build up the strength in our bodies to handle them, but we need to cultivate the open mindedness and the willingness to try them, too. A lot of times we talk ourselves out of something before we even try, and there is no shortage of that on the yoga mat. We may tell ourselves we don’t have the skill or the strength and we defeat our selves without giving it a shot. We fail before we even try to succeed. My own personal issue with inversions used to be my concern for what others thought. I was afraid to try a pose that the rest of the class was doing because I cared too much about what they thought of me. It took a lot of time for me to be comfortable with the idea of putting myself out there when others might judge me but once I was willing to try I found that most people are way too concerned with their own pose to even notice what I was doing! Once I was able to stop caring what everyone else in the room thought of me, I was free. Free to make mistakes, free to fall out of the pose, free to stop when I had to. But I was also able to learn from my mistakes, cultivate strength and balance and keep on going. It doesn’t happen over night of course… you don’t just wake up one day and decide your going to do a one-handed hand stand (<i style="mso-bidi-font-style: normal;">haven’t mastered this one yet</i>…!) It takes time, it takes patience and it takes an open mind. I think it is important to recognize that the person on the mat next to you who comes up in a handstand without the support of the wall had to start somewhere, too. The person in front of you who has held their crow pose for 10 breaths now hasn’t always been able to do that. We all start at the very same place and from there we take it at our own pace in our own time. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">There is no shortage of reasons to give inversions a try. From a physical perspective, they improve the circulation of blood and other internal fluids which help to cleanse and detoxify the body, they help to strengthen our muscles, they can help to relieve back pain caused by compression in the vertebrae, and they can improve posture. In addition, inversions help us recognize that we can conquer our fears and take on challenges. They shift our perspective and give us a new way to look at the world. As one of my teachers puts it, turning ourselves upside down voluntarily makes it easier for us to accept when our world gets turned upside down. Inversions can also help with mental clarity. When we invert there is an increase of blood flow to the head, supplying the brain with lots of fresh oxygen which can increase levels of concentration and mental sharpness. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Tonight’s class full of inversions was just what I needed and I can’t wait to get some more! For anyone interested in joining me I’m attending an awesome three hour inversion workshop with Erin Klemme at<a href="http://www.ps108.org/P.S._108/Classes_%26_Events.html"> P.S. 108</a> in Bedminster this Sunday from 1-4! See their website for more details!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><em>Be on the look out for my next post: Where to start when you’re new to inversions!</em></div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-78011934722946737602011-07-14T17:03:00.001-07:002011-07-14T17:03:42.646-07:00My Love Affair with Yoga<div class="MsoNormal" style="margin: 0in 0in 0pt;">Last week a fellow yogi asked me, “what brought you to yoga?”, and you know me, I just had to write about it :) It is interesting actually that I haven’t blogged about this one before as it is something I think about often. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Sometimes I wonder about other yogis and what their first experience with yoga was like. Was it mind blowing, or just so-so? I often hear stories about people whose first yoga class was a life changing experience, that they knew in the first few moments of class that they were destined to be yogis. They felt an immediate change in their mind and in their bodies. For many, it took only the first few breaths in down dog to know they were hooked for life. I didn't have an experience like that. For me, it was much more of a gradual relationship that I took my time getting into. The more stories I read about that “love-at-first-sight” experience with Yoga made me feel like I had missed out on something. I mean, sure I thought yoga was nice and all, but we were definitely friends first! <br /><br />I was always very interested in fitness, nutrition and even holistic health, but yoga was not up there on the list for me when I first started. I attended my very first yoga class when I was around 18 years old. It was at a local YMCA and I was tagging along with my older sister. While I'm sure I thought it was nice and all, there were no sparks flying. I never thought to myself, <i style="mso-bidi-font-style: normal;">this is what I have been looking for all my life.</i> It was something to do that felt good and fit nice, but that’s about where it stopped. I took a few classes here and there when I could, but I definitely didn’t go out of my way to fit in into my schedule. I guess you could say yoga &amp; I were causally dating.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="mso-spacerun: yes;">&nbsp;</span>My relationship with yoga deepened over the next few years as I bounced around from studio to studio, trying out different teachers and&nbsp;different styles,&nbsp;deepening my knowledge of the practice. I became more and more invested, and what had once been mostly a physical routine for me started to become more spiritual. I had begun practicing yoga for one reason, and then it turned into something else completely. (<i style="mso-bidi-font-style: normal;">Sound familiar</i>?) I became more interested in the other aspects of a yogic lifestyle, not just the <em>asanas</em>. The <em>yamas </em>and the <em>niyamas </em>were of particular interest to me as I began to apply these social and moral codes to my every day life and not just to my mat practice. Throughout the years, yoga and I became closer and closer, and eventually evolved into the wonderful relationship we have today. I am happy to say that after many years of practice and study I now make my living as a full time yoga instructor. But I still consider myself to be first and foremost a student of yoga.<br />&nbsp;<br />Sometimes I do wish that I had had that incredible feeling of love and attachment for yoga when we first met. Sometimes I don’t completely understand why I didn’t have that while others do. But I remind myself<span style="mso-spacerun: yes;">&nbsp; </span>that it doesn’t matter how we started out, what matters is where we are at now. I trust that it all happened the way it was meant to happen. Isn’t it true that the relationships we enter into slowly and take our time with are the ones that last? Maybe at 18, 19 and 20 years old I was not ready to invite yoga into my life the way I now have 12 years later. Maybe at that time, I was only meant to have a taste of what was yet to come. Now, I <i style="mso-bidi-font-style: normal;">do</i> feel that addiction to yoga. I get a rush from a great class or a really awesome inversion. I enjoy diving into yoga philosophy and learning how to apply the principals to my daily life. I crave the knowledge that I get from workshops and trainings, and I enjoy more than anything sharing that knowledge with the students who grace me with their presence during my weekly classes. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">What, then, is your great love story with yoga? What brought you to the mat, and what keeps you coming back?</div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-31332206258273943232011-07-12T13:26:00.000-07:002011-07-13T11:31:42.280-07:00Attention Yoga Teachers! This Workshop is for YOU!!!<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;">Teaching Children’s Yoga</b></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;">~ A Workshop for Yoga Teachers &amp; Teachers-in-training ~</b></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><br /></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;">This highly interactive 2-day workshop is designed to empower you with </b><b style="mso-bidi-font-weight: normal;">the tools to teach a fun filled, safe, and effective yoga class for children </b><b style="mso-bidi-font-weight: normal;">ages 2-10. Come prepared to learn, move, and be silly!</b></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.25in;"><b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;">&nbsp;</span>During this six hour workshop you will learn: </b></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; mso-list: l0 level1 lfo1; tab-stops: list .75in; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><b style="mso-bidi-font-weight: normal;">How yoga benefits children</b></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; mso-list: l0 level1 lfo1; tab-stops: list .75in; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><b style="mso-bidi-font-weight: normal;">Teaching techniques for a safe &amp; successful class</b></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; mso-list: l0 level1 lfo1; tab-stops: list .75in; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><b style="mso-bidi-font-weight: normal;">Child friendly poses, breathing techniques, and meditation</b></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; mso-list: l0 level1 lfo1; tab-stops: list .75in; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><b style="mso-bidi-font-weight: normal;">How to create age appropriate lesson plans that stimulate the</b></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; mso-list: l0 level1 lfo1; tab-stops: list .75in; text-indent: -0.25in;"><b style="mso-bidi-font-weight: normal;">&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp; imagination and turn a yoga practice into playtime!</b></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; mso-list: l0 level1 lfo1; tab-stops: list .75in; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><b style="mso-bidi-font-weight: normal;">How to make yoga philosophy fun and applicable for kids</b></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; mso-list: l0 level1 lfo1; tab-stops: list .75in; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><b style="mso-bidi-font-weight: normal;">How to incorporate music, props, games &amp; stories</b></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; mso-list: l0 level1 lfo1; tab-stops: list .75in; text-indent: -0.25in;"><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span></span><b style="mso-bidi-font-weight: normal;">Behavior management techniques</b></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; text-align: center;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt 1in;"><b style="mso-bidi-font-weight: normal;"><u>Where</u></b><b style="mso-bidi-font-weight: normal;">: The <place w:st="on"><placename w:st="on">American</placename> <placename w:st="on">Yoga</placename> <placetype w:st="on">Academy</placetype></place> </b><br /><strong>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; @ The Grand Wilshire Hotel</strong><b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;">&nbsp;</span></b><br /><b style="mso-bidi-font-weight: normal;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 350 Pleasant Valley Way </b><br /><b style="mso-bidi-font-weight: normal;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <place w:st="on"><city w:st="on">West Orange</city>, <state w:st="on">NJ</state></place></b></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.5in; text-indent: 0.5in;"><b style="mso-bidi-font-weight: normal;"><u>When</u></b><b style="mso-bidi-font-weight: normal;">: <span style="mso-spacerun: yes;">&nbsp;</span>Saturday August 20<sup>th</sup> 12-3pm &amp;<span style="mso-tab-count: 1;">&nbsp;&nbsp;&nbsp;&nbsp; </span></b></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.5in; text-indent: 0.5in;"><b style="mso-bidi-font-weight: normal;"><span style="mso-tab-count: 1;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span><span style="mso-spacerun: yes;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span>Sunday August 21<sup>st</sup> 12-3pm</b></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;">&nbsp;</span><span style="mso-tab-count: 2;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span><u>Fee</u>:<span style="mso-spacerun: yes;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span>$120 advanced sign up </b></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </b><b style="mso-bidi-font-weight: normal;">$140 after July 20<sup>th</sup> </b></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><b style="mso-bidi-font-weight: normal;">To register, or&nbsp;to have any questions answered&nbsp;please email me: <a href="mailto:info@PamelaNixon.com">info@PamelaNixon.com</a><sup></sup></b></div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0West Orange, NJ, USA40.7987113 -74.23903530000001240.7641288 -74.281114800000012 40.8332938 -74.196955800000012tag:blogger.com,1999:blog-2448277503152893847.post-68019946922412724442011-06-28T14:53:00.000-07:002011-06-29T07:21:00.614-07:00Beware of the Substitute Yoga Teacher!<div class="MsoNormal" style="margin: 0in 0in 0pt;">Picture it: You’re psyched about attending your weekly Tuesday night yoga class and can’t wait to see what your favorite teacher has in store for you this week. You put on your yoga gear, head off to the gym or studio with a smile on your face, humming to yourself on the way, chanting a few Om’s to get in the mood. You have been looking forward to this all day look and your feeling good. Nothing can get you down! <i style="mso-bidi-font-style: normal;">Until</i> … you walk into the yoga room, and there, at the front of the room sitting in full lotus with a big bright smile is someone else, right where your yoga teacher is <i style="mso-bidi-font-style: normal;">supposed</i> to be. Your heart drops, your smile disappears, and suddenly the class you had been looking forward to all day has become the class you are now dreading and wish you hadn’t come to. Now you have to put up with a substitute yoga teacher.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">As a yoga student and a yoga teacher I have experienced this from both sides. I know exactly how it feels to walk into class and discover your favorite teacher won’t be there that day. And I will admit, I usually feel like turning around and walking right out of the room. After all, I <i style="mso-bidi-font-style: normal;">did</i> come to class specifically for one teacher, it is <i style="mso-bidi-font-style: normal;">their</i> style of teaching that I am used to and <i style="mso-bidi-font-style: normal;">their</i> class that I want to take. But I also know how it feels to be that substitute teacher, helping out a fellow teacher friend or just trying to bring in a little extra cash flow by picking up a class here and there. And again, I will admit, there are times during those classes when I feel like turning around and walking right out of the room. I have been met with blank stares, disappointed faces, and occasionally the my-<i style="mso-bidi-font-style: normal;">real</i>-yoga-teacher-is-better-then-you-are attitude. It was a bit upsetting when I realized that as a student, these are the same exact looks that I myself have passed on to other teachers.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">The bottom line is no one likes change. We are creatures of habit and we like what we like. When we go to class expecting to see Miss X it’s going to be a bit of a shock to us when we see Mister Y instead. But let’s face it, change is all around us, everywhere we look. Our favorite authors don’t have anything knew out and we need to try someone else’s novel this month. Our favorite nail polish color is discontinued. Our favorite brand of food switched their ingredients and now it doesn’t taste the same at all! And our favorite yoga teacher is on vacation this week and we have a substitute instead. We can’t fight change and we certainly can’t stop it. We may as well embrace it and look for the good with everything that doesn’t happen exactly the way we were hoping. After all, if you can’t beat ‘em, join ‘em right? Sulking at the site of a different teacher and scowling your way through your sun salutations is not going to result in a successful yoga class for you, so why do it? Instead, embrace this new and different situation, and take into consideration all the good that can come from a new teacher! After all, it isn’t permanent…so learn what you can <i style="mso-bidi-font-style: normal;">while</i> you can!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Each style of yoga is so different from the next, and the same goes for teachers. Some are very spiritual while others focus more on the physical asana practice. Some sing, some chant, some smile and laugh during class while others are very straight faced and strict. Some talk with a soothing gentle voice, others are loud and sharp. Some play music, others keep a quiet room. We all have our preferences, but that doesn’t mean we can’t take a step outside of our comfort zone and enjoy what a new teacher has to offer us. As a student, I find that when I walk into that room and see a different teacher, the best thing I can possibly do is smile to myself and say, “ok, tonight will be a little bit different then I what I expected. Not better, not worse, just different.” All I can do is just let it go from there. <span style="mso-spacerun: yes;">&nbsp;</span>If I resolve to hate the class before it even begins, then I will undoubtedly hate it and the teacher, too! If I allow myself to be open to the possibility that this class may hold great things for me, then there is a good chance that I will actually enjoy it! Who knows, maybe this teacher will play music I haven’t heard before but really enjoy practicing to! Maybe he or she will introduce poses in a way I am not used to but find very helpful! By being open to the possibilities, I am allowing myself the opportunity to learn something new, enjoy meeting and practicing with a new teacher, and actually have fun! It is the difference between thinking “<i style="mso-bidi-font-style: normal;">I like how Miss X explains this better…”</i> and thinking “<i style="mso-bidi-font-style: normal;">that’s a new way to explain it, I haven’t thought of it like that before</i>.” Having two different takes on a pose, a theory or philosophy may shed some new light on something for you, causing you to look at it in a completely different way. In addition to learning something knew, being exposed to different teachers, even if not by choice, introduces us to different styles of yoga we may not have experienced before. We may actually find a style we never knew we liked! All of a sudden you could discover that while you never liked Iyengar classes before, this teacher presents the style in a softer way that you really enjoy! Or you may find that while you never liked vinyasa flow classes in the past, this teacher places a strong emphasis on alignment and you feel like you can really benefit from it! A lot of good can come out of change, and a lot of knowledge can come from a substitute yoga teacher, we just have to let our walls down first before we can experience it. Next time you walk into that room expecting Miss X and find Mister Y instead, take a breath, hold your smile on your face, and be open to the experience. You never know what the class could hold for you!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Every experience, no matter how different then what we were expecting, can yield some good, but we have to be open to it in order for that to happen. We have to allow it.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Embracing the change,</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Pamela</div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-54044698252543432202011-05-31T10:02:00.000-07:002011-05-31T10:02:01.870-07:00Lighten Up!....It's Just Yoga!<span style="font-family: Tahoma;">When was the last time you smiled during your yoga practice? <br /><br />Can't remember, can you? At some point it used to be fun, right? Think back to your first yoga class. Something about the class, the environment, or the teacher drew you in. Look at you; you have been practicing for so long now! It must have been fun at some point! And then somewhere along the way things changed. It turned into something you had to schedule and stick to, something rigid and serious. You feel guilty when you skip a practice (been there, done that! read here: guilty yogi link), you tighten the muscles in your face and grind your teeth when your in Warrior II and you become frustrated when you can't balance in tree pose for a full minute, and angry at your neighbor who can. The voices outside the yoga room stress you out because you can't concentrate and the sound of your neighboring yogis ujjayi breathing is so annoying! Rather then feeling calm and relaxed you walk out of class with a scowl and raised blood pressure. Where did it all go wrong, and how can we get that lighthearted, easy going fun feeling back in our practice?<br /><br />Maybe we can take a cue from children. When do <em><span style="font-family: Tahoma;">they </span></em>get upset? When do <em><span style="font-family: Tahoma;">they </span></em>frown or cry? When do <em><span style="font-family: Tahoma;">they </span></em>tighten up all the muscles in their face, get annoyed or angry or mad at each other? When they aren't having fun! Kids are all about fun and they don't take things so seriously! Yesterday in my children's yoga class we were practicing <em><span style="font-family: Tahoma;">pranayama</span></em>, or breathing activities called blowing scarves. The children use lightweight colored scarves to see what they can do with their breath.&nbsp;They separated into pairs, and one of them would blow their scarf across their mat and the other would catch and blow it back. Somewhere during this activity two&nbsp;little girls realized just how much fun it was to see how fast they could blow the scarves to each other and it became a race to see who could blow it over faster. Their breath became short and shallow, their postures went to mush and they slowly went from using their breath to throwing the scarves to each other. They broke out into fits of hysterical laughter. My first instinct was to&nbsp;redirect them back to the original purpose of the game but then I stopped myself.&nbsp;Their little faces were lit up with enjoyment, their smiles were contagious and their laughter was adorable to hear.&nbsp;<i style="mso-bidi-font-style: normal;">Where</i>, I thought, <i style="mso-bidi-font-style: normal;">is the harm in letting them have a few more moments of enjoyment from this new game they created</i>? So I let them laugh it out for a few more minutes and then I collected the scarves and we moved on. Throughout the remainder of the class I took note of how often the kids smiled, to themselves, to each other and to me. I noticed how often they laughed, or started humming or singing out loud. I noticed how they made comments to each other during their poses like "look what I can do" and "wow that looks so cool!" I was much more aware of their&nbsp;energy and their enthusiasm for each and every pose or activity we started. It was honest, it was refreshing, and it was beautiful. And there is no reason why we cannot approach our practice with the same amount of vigor and umph!&nbsp;There is no reason why we shouldn’t be smiling during our vinyasa, or sharing a secret with our neighbor about a trick we use in side plank pose. We can laugh at ourselves when we fall out of tree pose and take the opportunity to tell our friend that their chaturanga rocked!</span><br /><br /><span style="font-family: Tahoma;">Next time you hit the mat, start with a smile. Take a moment to breath, be thankful that you can and are practicing, and let your enthusiasm for the practice fill the room. Let the joy of the practice replace any of the fear, concern, seriousness or rigidness we have attached to yoga. Move through your <i style="mso-bidi-font-style: normal;">asanas</i> with a sense of joy and happiness. Approach each pose as if it were something new and exciting and allow your child-like spirit to shine through! Of course, it is completely up to you how you proceed from this point forward. If you prefer you can continue to practice with a closed off heart and a scowl on your face, counting the minutes until you can roll up your mat and get out of there! Even though I sometimes forget myself, I do prefer to recognize that time spent on our mat <em><span style="font-family: Tahoma; font-style: normal; mso-bidi-font-style: italic;">all about</span></em><em><span style="font-family: Tahoma;"> </span></em>having fun, and we should enjoy it as much as we can!</span><br /><br /><span style="font-family: Tahoma;">Need some help adding that <em><span style="font-family: Tahoma;">umph </span></em>to your practice? Check out these helpful tips:&nbsp;</span><br /><br /><ul type="disc"><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Tahoma;">Smile: Next time you catch yourself frowning during class, do something about it! Turn it into a smile and try your best to keep it on your face for the rest of your practice. You will notice a difference in your attitude and in your practice, I promise!</span></li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Tahoma;">Laugh: Feel free to laugh during class. Laugh at yourself, laugh at your neighbors, and laugh at your teacher (all in good spirit of course!) As soon as you release a little burst of joy the rest of the class will seem a lot more easy going! Next time you find yourself wobbling during tree pose or even falling right out of it, let out a good hearty laugh. Show yourself and others that you don't take it so seriously! If there is a teacher out there who discourages you from laughing in class, maybe he or she isn’t the right teacher for you anyway! </span></li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Tahoma;">Lead with the heart: Let the love and joy in your heart be the reason you practice. Allow yourself to find meaning in each practice and each asana. Dedicate your practice to someone you love. With every inhale and exhale think about all the things you have to be thankful for. When you put your heart into your practice it takes on a whole new meaning. </span></li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Tahoma;">Switch it up: Try a new style or a new class. Check out something that sounds interesting and exciting like acroyoga, ariel yoga or circus yoga. Try a class at a new studio or if you have the time and funds take a yoga retreat, near or far. If your short on time or funds, check out a new yoga dvd from the video store, library or look at your TV on demand! Make sure you’re looking for something that seems fun and appealing to you, something out of the norm. I suggest Shiva Rea fluid power or trans dance. This free flowing yoga dance is sure to open up your heart, bring a smile to your face and leave you feeling invigorated!</span></li></ul>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-68001195361112123612011-05-25T17:25:00.000-07:002011-05-25T17:25:58.125-07:00One Yoga Pose Every Day<div class="MsoNormal" style="margin: 0in 0in 0pt;">If you have been keeping up with my blog posts or facebook postings, you know that I sometimes struggle with keeping up a daily physical yoga practice. I practice yoga all day every day in many other aspects of my life … but those darn <i style="mso-bidi-font-style: normal;">asanas</i> always get me! Sticking to a daily <i style="mso-bidi-font-style: normal;">asana</i> routine can be challenging for even the most devoted yogis out there. Sometimes we get caught up in our other daily activities and don’t have time. Sometimes we do have time but want to use it for other things. Sometimes we get ourselves in a slump and just can’t get out of it and the idea of trying to get to a class or pull out mat out in front of the TV is just too overwhelming. So what’s a yogi to do?</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">I asked myself this very question last week after feeling very guilty over skipping yet another yoga class (see last weeks post: <a href="http://yoga411.blogspot.com/2011/05/good-yogi-bad-yogi.html">The Guilty Yogi</a>) And then I had it, a wonderful idea to start me back on the road to a regular asana practice. I would practice one pose a day. Yep, that’s right. Just one pose every day. No trying to fit a yoga class into my schedule, no worrying about when I would fit in an hour practice at home, just one single pose, whenever and wherever I could do it. <i style="mso-bidi-font-style: normal;"></i></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">That doesn’t sound too overwhelming, right?</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">So I let go of all my guilt, let go of the overwhelming need to schedule in as many classes as I could fit in my planner, and decided to start that very day with tree pose. I took my first tree pose of the day in my home office. Needing a break from some work, I stood up, shifted my weight into one foot, lifted the other and placed it on the inside of my thigh, folded my hands in prayer, and began to breath deeply as I focused all of my attention on finding my balance. After a moment I realized that I was staring out the window at a tree while I was in tree pose. How appropriate! After about 5 breaths I switched sides, and then returned to my work. Throughout the day I sprinkled in some tree poses where I could, never forcing myself or feeling like I had to. It was refreshing. And although I didn’t fit in as many tree poses that day as I originally thought I would, the ones I had were good ones and I was happy to have done it. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Over the next few days I stuck to the task at hand. Each day a different pose, wherever and whenever I felt like it. Half lotus pose came next, and I was pleasantly surprised to find that while quietly seated in half lotus on my living room couch I was able to meditate a little bit as well as do some alternate nostril breathing. Bonus! Downward facing dog came the next day, followed by Eagle pose (one of my favorites!) Each day I allowed myself to find the poses at any time they felt right, and to continue on with my daily activities when they didn’t. I was amazed at how much I found myself <i style="mso-bidi-font-style: normal;">wanting</i> to practice when I wasn’t forcing myself to do it!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">After a few days of only one pose at a time I found myself craving a good asana class, and I headed off to the studio. It was nice to be back after a bit of a yoga vacation and I fell right back into the swing of things. Since then I have gone to several classes, not because I feel like I need to or have to, but because I <i style="mso-bidi-font-style: normal;">want</i> to. In between classes I pick one pose to practice each day and whether its one time or ten times I’m sure to get in a little asana practice every day now. </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">I know there will be times when I abandoned my asana practice again. There is no doubt that there will be schedule conflicts, busy days, rainy days when I don’t want to leave the house … but its nice to know that yoga is always there waiting for you. And its nice to know that your practice doesn’t have to consist of daily hour long classes without fail. After all, it’s a yoga practice, not a yoga <i style="mso-bidi-font-style: normal;">perfect</i>! A few poses every now and then is better than no poses at all! Give it a try and see what happens!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">My next challenge will be choosing one pose to focus on daily for the entire week. I’m thinking of starting with headstands … I’ll keep you posted!</div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-68927385764397793262011-05-13T10:50:00.000-07:002011-05-13T10:50:58.898-07:00The Guilty Yogi<div class="MsoNormal" style="margin: 0in 0in 0pt;">Sometimes I feel like a bad yogi. A day or two goes by and I haven’t hit the mat once. There are days when I am running around non stop with work and errands and I just don’t have a minute to get my mat out. Other days I have all the time in the world but just don’t <i style="mso-bidi-font-style: normal;">want </i>to get my mat out. I miss one class, then another, and before you know it a week has gone by and I haven’t been to the studio at all. My mat is rolled up in the corner of the room, same as it was last week, and my yoga DVD’s sit untouched in a cabinet. Sound familiar? If you’re like me, when you skip a practice (<i style="mso-bidi-font-style: normal;">or three</i>!) you end up feeling guilty. You feel like a bad yogi. I tend to compare myself to other students or teachers who commit to a regular practice and make it look effortless. I see people progressing in their practice and think to myself, <i style="mso-bidi-font-style: normal;">if I practiced every day I could do that, too</i>. When this happens I begin to associate my practice with feelings of guilt, negativity and regret. Yuck. Who wants that?? </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">This past Monday, after mentally scheduling all of the yoga classes I would attend for the week and then mentally erasing a few of them, I began to feel that familiar guilt creeping in. Just when I was about to let myself believe I wasn’t a good yogi, yet again, it hit me … I <i style="mso-bidi-font-style: normal;"><u>do</u></i> do yoga every day! Maybe not through <i style="mso-bidi-font-style: normal;">asana</i>, the physical practice of yoga, but in a lot of other ways! <b style="mso-bidi-font-weight: normal;">Why do I judge my status as a yogi on my physical practice alone?</b> </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">When it comes to yoga, we all tend to focus solely on the physical aspect. That’s western yoga for you! We forget that there are so many other parts that make up a yogic life! Let’s take the <i style="mso-bidi-font-style: normal;">yamas</i> and <i style="mso-bidi-font-style: normal;">niyamas</i>, for example. These are the internal and external guidelines of a yogic life, the dos and don’ts, if you will. The first <i style="mso-bidi-font-style: normal;">yama, ahimsa</i>, means causing no harm in thought, words, or action. For example, when I find a spider in my home I go to great lengths to catch him and bring him outside, even when he puts up a fight! But ahimsa for me goes much deeper than that. As a vegan, I make choices all day to not cause harm to other living beings. I don’t eat animals or their byproducts, I don’t purchase clothing made from animals and I don’t purchase products that are tested on animals. I don’t use or support the use of animals for sport, transportation, entertainment, or anything else that subjects them to a life that is anything less than they deserve. This is by no means an easy task, and I work hard at practicing <i style="mso-bidi-font-style: normal;">ahimsa</i> every day. Of course being a vegan or a vegetarian is not the only way to bring the practice of ahimsa into your life. <i style="mso-bidi-font-style: normal;">Ahimsa</i> can be practiced in the way we treat all other living beings, the way we treat ourselves, and the way we treat our planet. <span style="mso-spacerun: yes;">&nbsp;</span>Ahimsa means offering a smile instead of a scowl, recycling instead of throwing plastic and cardboard into the trash, catching that spider instead of squashing him when we can and taking care of our bodies and our minds.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><i style="mso-bidi-font-style: normal;">Santosha</i> is one of the <i style="mso-bidi-font-style: normal;">niyamas</i>, meaning to be content. This is one I struggle with, but none-the-less, I practice it daily. It isn’t easy to be happy with what you have all of the time, especially in a society where we are constantly bombarded with messages telling us to buy “more, more, more!”, and “bigger is better!” I like to remember that I am practicing <i style="mso-bidi-font-style: normal;">Santosha</i> every time I chose not to purchase something that I want but don’t really need, or when I chose to give something away to someone else. I am practicing <i style="mso-bidi-font-style: normal;">santosha</i> when I stop and take the time to be thankful and grateful for everything and everyone I have in my life. One way we can learn to be more content with what we have is to keep a gratitude journal, a log of all the things we have in life to be grateful for. Anytime you’re feeling a little greedy or perhaps unsatisfied with the people places or things you have in your life take a look through that journal and see all the multitudes of blessings you have! </div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">Another part of yoga I practice daily is <i style="mso-bidi-font-style: normal;">pranayama</i>, or breath work. Being a student of yoga for many years, I have learned a lot about the breath. Once something I took for granted, my breath is something I am now very aware of. Throughout the day I practice several different types of <i style="mso-bidi-font-style: normal;">pranayama</i>, my favorite being alternate nostril breathing. This type of breath involves breathing in and out alternating nostrils. It calms and balances the minds, and can even help to relieve nausea and headaches. Sometimes I take a moment for alternate nostril breathing when I’m stopped at a red light, before I go to sleep at night, or any time that calls to me.<span style="mso-spacerun: yes;">&nbsp; </span>Even when I don’t have a specific breathing exercise in mind I always try to focus on deep belly breathing as opposed to short shallow breaths. Taking control of my breath, using it to become calm or to become energized, and just being aware of my breath are all ways I practice <i style="mso-bidi-font-style: normal;">pranayama</i> daily.</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">To my surprise, as I thought about the 8 limbs of yoga, I discovered that I actually do practice yoga quite frequently. Not just daily, but multiple times each day. Here I am beating myself up over not having a daily yoga practice, when really I do, I just don’t have a daily <i style="mso-bidi-font-style: normal;">asana</i> practice. And who says that a daily <i style="mso-bidi-font-style: normal;">asana</i> practice is required to be a good yogi, anyway? Don’t get me wrong, I love<u> </u><i style="mso-bidi-font-style: normal;">asana. </i>When I stay away too long I begin to crave it. I am also always looking for little tricks to help me get into the habit of a more frequent physical practice (<i style="mso-bidi-font-style: normal;">my most recent</i> <i style="mso-bidi-font-style: normal;">ideas coming in the next blog post</i>!) I’m just pointing out that there is a lot more to yoga then a headstand and a triangle pose. In my opinion, a good yogi is someone who is aware of the different aspects that make up that yogic life (<i style="mso-bidi-font-style: normal;">which I am</i>) and who strives to live that yogic life, (<i style="mso-bidi-font-style: normal;">which I do!</i>) Good yogi? Check!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;">So next time your feeling guilty over skipping a few practices, I invite you to consider all of the other ways you can, and do, invite yoga into your daily routines. While asana is an important part of yoga, don’t focus solely on the physical, but rather open up your eyes to the yoga your doing every day!</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><i style="mso-bidi-font-style: normal;">For more information on the 8 limbs of yoga, please visit: http://www.expressionsofspirit.com/yoga/eight-limbs.htm</i></div><div align="left">﻿</div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com1tag:blogger.com,1999:blog-2448277503152893847.post-76195798591800361622011-03-30T11:54:00.000-07:002011-03-30T11:58:43.815-07:00Workshop: Games & Activities for Children's Yoga<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 17pt;">~ A Workshop for Yoga Teachers, Educators, and Parents ~</span></b></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><br /></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: x-small;">Looking for new games and activities to use in your next children’s class? This workshop is designed to teach you yoga games and activities for children that you can incorporate in the yoga room, the classroom, or in your home! Teaching children’s yoga through games &amp; activities is a fun and engaging way to stimulate the imagination, foster creativity, and turn yoga time into a fun and memorable experience that children will enjoy. Come and learn exciting new songs, stories, asana games, breathing exercises, and partner activities to use in your very next class! </span></b></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><span style="font-size: x-small;"><br /></span></div><span style="font-size: x-small;"></span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt;"></span></b><br /><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: x-small;">Be prepared to learn a lot, move a lot, and release your inner child!</span></b></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; text-align: left;"><span style="font-size: x-small;"><br /></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; text-align: left;"><span style="font-family: Georgia, &quot;Times New Roman&quot;, serif; font-size: x-small;"><strong><u>WHERE</u>: Onyx Mind Body Center</strong></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; text-align: left;"><span style="font-family: Georgia, &quot;Times New Roman&quot;, serif; font-size: x-small;"><strong>45 Mountain Blvd - Warren NJ</strong></span></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; text-align: left;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; text-align: left;"><strong><span style="font-family: Georgia; font-size: x-small;"><u>WHEN</u>: Saturday April 16th</span></strong></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; text-align: left;"><strong><span style="font-family: Georgia; font-size: x-small;">1-3pm</span></strong></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; text-align: left;"><br /></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; text-align: left;"><strong><span style="font-family: Georgia; font-size: x-small;"><u>FEE</u>: $35 early bird discount</span></strong></div><div class="MsoNormal" style="margin: 0in 0in 0pt 0.75in; text-align: left;"><strong><span style="font-family: Georgia; font-size: x-small;">$45 after April 4th</span></strong></div><span style="font-size: x-small;"><div class="MsoNormal" style="margin: 0in 0in 0pt 0.5in; text-indent: 0.5in;"><br /></div></span><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: x-small;">*Registration Required*</span></b></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><span style="font-size: x-small;"><br /></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: x-small;">Please Contact Pamela</span></b></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: x-small;">Phone: 973.769.9372 / Email: info@PamelaNixon.com</span></b></div><div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;"><span style="font-size: x-small;"></span></div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-16302578221801701292011-03-15T08:25:00.000-07:002011-03-15T08:25:06.398-07:00Tips for a Successful Meditation Session: Start Slow<div class="MsoNormal" style="margin: 0in 0in 0pt;">Meditation can be an intimidating practice for newbie’s. Lets face it, meditation can be intimidating for experienced yoga practitioners as well! The idea of sitting completely still for long periods of time and not allowing any thoughts into your mind can be enough to scare anyone away from this practice. When I recently read in a magazine article that beginners should attempt to meditate for 30 minutes daily, I was shocked. If you ask me, this sounds like a recipe for disaster. Jumping into a meditation practice with that level of commitment sounds like a good way for someone to set themselves up for failure. I could be wrong, perhaps there are new meditators out there who would have no problem committing 30 minutes of their day to deep concentration, completely un-intimidated by the silence itself. But I tend to believe that that kind of time commitment alone would present a challenge for must people in our fast paced society. In addition, to try and take on something as challenging as stilling the mind and quieting our thoughts for such a lengthy chunk of time seems like jumping into the deep end before you even know how to swim. My personal opinion is that slow and steady is the right approach for new meditators. If the idea of meditation is new to you, consider these tips for the slow and steady approach:</div><div class="MsoNormal" style="margin: 0in 0in 0pt;"><br /></div><ul style="margin-top: 0in;" type="disc"><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">Try 5 minutes at a time instead of one lengthy meditation session. It is probably going to be easier to quiet your mind and focus your attention for a shorter amount of time in the beginning, therefore allowing you to finish your session feeling successful rather then feeling defeated that you couldn’t keep still for 30 minutes. </li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">Give yourself something simple to focus on: the breath. Without any judgment at all, start to observe the breath. Notice the sound, length, and depth of each inhale and exhale. Gradually deepen each breath, and silently say to yourself “I am breathing in, I am breathing out.” Use your breath as a tool to help you stay in the present moment. </li><li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; tab-stops: list .5in;">Don’t give up! This is key. Go into your meditation with an open mind, open to anything that may occur. Before you begin, set an intention to be patient with yourself. If you find yourself fidgeting or unable to sit still, don’t be afraid to readjust yourself and find a more comfortable position. If your mind starts to wander or you become distracted by sounds in the environment, don’t get frustrated with yourself; just use each distraction as a reminder to return your attention to your breath. At the end of your five minutes, be thankful for the minutes you were able to focus and be still rather then being upset for the minutes you spent thinking of your to-do list or what you were making for dinner. Focus on the good.</li></ul>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-84477669261510679662011-02-21T07:00:00.000-08:002011-02-21T07:00:41.367-08:00Garudasana (eagle pose): My New Favorite<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-HZReEuOc4E0/TWJ949rgTxI/AAAAAAAAAI8/tmgrFc8cC2Q/s1600/garudasana.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-HZReEuOc4E0/TWJ949rgTxI/AAAAAAAAAI8/tmgrFc8cC2Q/s200/garudasana.jpg" width="200" /></a></div><i>Garudasana</i>, or Eagle Pose, has become my new favorite expression. Not because of the physical nature of the pose, but rather the story behind it which is beautifully described in this months copy of Yoga Journal (which I blogged about a few days ago -- still happy that there is a man on the cover this time!) Here is a brief synopsis of the article: Garuda is a Sanskrit word which means mythical bird. In Hindu tradition, Garuda is said to be the bird which the god Vishnu rides on. In Tibetan tradition, the garuda is said to be a magical bird that is considered to be very powerful because they have the ability to fly without ever needing to land. Although flying endlessly, these magical birds never tire, because they have learned how to ride the wind.<br /><br />While we practice <i>garudasana</i> we can keep the story of the garuda in mind, and figure out a way to translate that to our own experience, both on and off the mat. The garuda rode the wind, and for&nbsp;us that means we can ride the energy of the pose, being open to what happens&nbsp;and finding our stability and steadiness no matter what we encounter in the pose. When we begin to resist is when we will likely give up so its important that we remain open. Off the mat, we can learn from the Garuda by being open to any situation that we find ourselves in, good or bad. We can meet each experience with an openness as opposed to resisting, and find stability and steadiness in any situation. <br /><br />In yoga, we learn a lot about ourselves while on our mats. We learn about our strengths and weaknesses, We learn how our bodies respond to certain situations. We learn to pay attention to our reactions. The key is that we don't leave these lessons on the mat, but rather take them with us when we leave the studio.Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com1tag:blogger.com,1999:blog-2448277503152893847.post-18635941610757897962011-02-17T07:44:00.000-08:002011-02-17T07:44:09.255-08:00A Man on the Cover of Yoga Journal - Hallelujah!!<span style="font-size: medium;">It's about time! This February's issue of Yoga Journal Magazine (one of my all time favorite things to read!) features a male yogi in full lotus position. After almost 8 years of females on the cover, I was both surprised and pleased&nbsp;to see this. I was just discussing with a friend a few months ago how there are never any men on the cover and&nbsp;how silly I think that is.&nbsp;While a YJ study showed that the majority of yoga practitioners in the US are, indeed, women, that doesn't mean we should ignore those men out there who <em>are</em> practicing! We should encourage and celebrate them, no? If I were a male yogi I would find it encouraging to see another male on the cover every now and then. Sure, men are featured throughout the inside pages, but what exactly are we saying, that they aren't good enough for the cover? Fiddlesticks! Before I saw this months cover I was planning on writing a letter to the editor to voice my opinion, and come to think of it, I still may. One man every eight years simply isn't good enough! </span><br /><br /><span style="font-size: medium;">And while we are on the topic, has anyone else out there ever noticed a common theme among the women who grace the cover of YJ? Sure, the majority of them are very well known yoga teachers who travel the world leading very popular (and expensive) teacher trainings, but that's a given. I'm talking about the fact that they are all super fit, very thin, very flexible, and for the most part are all photographed in advanced poses (with a few exceptions) that the average person would find&nbsp;difficult to do and perhaps a little intimidating. I can appreciate the beauty of the poses just as much as the next person, and I will admit, when I see the cover I usually spend a few moments trying to put myself into the same pose just to see if I can do it. I will also admit that there have been, on occasion, poses featured on the cover that are more basic and beginner friendly.&nbsp;But the majority of the poses are not available to a large population, and in my opinion could give people the wrong idea and frighten them away. Is this how we want to represent yoga? -- as an intimidating practice that consists of movements &amp; poses that require super human strength and are only available to the uber-flexible who can twist themselves like contortionists and happen to look like super models? Don't get me wrong, I LOVE the magazine and I&nbsp;learn so much from reading the articles each month. It is a great teaching reference and I use the lessons I learn when I teach my classes. I just don't love the close mindedness that I see reflected in their covers. You know who I would love <em>love </em><u>LOVE </u>to see on the cover of yoga journal? The readers. Average, every day people who practice yoga on their own time and their own terms. I would like to see someone in downward facing dog with their knees bent because their hamstrings are tight, or someone in child's pose with their hips lifted up in the air because their knees won't allow them to lower any farther. I would like to see someone in tree pose using the wall for balance, or in a modified triangle pose&nbsp;using a block for support. Then I would be truly happy with the magazine in its entirety.&nbsp; </span><br /><br /><span style="font-size: medium;">What would you like to see on the cover of Yoga Journal? Please share!</span>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0tag:blogger.com,1999:blog-2448277503152893847.post-80691354215422020822011-02-13T11:52:00.000-08:002011-02-13T11:52:45.001-08:00TEACHING CHILDREN'S YOGA - A New Workshop!<span style="font-family: &quot;Trebuchet MS&quot;,sans-serif;">On Saturday March 12th I will be teaching a workshop at The American Yoga Academy in West Orange NJ. Details are below :)</span><br /><br /><div style="text-align: center;"><span style="font-family: Garamond,Times,Serif; font-size: large;"><b>TEACHING CHILDREN'S YOGA</b></span><br /><span style="font-size: 16px;"> <span style="font-size: 16px;"><b><span style="font-family: Garamond,Times,Serif; font-size: 16px;">~ <span style="font-size: small;">a Workshop for Yoga Teachers, Educators &amp; Parents </span>~</span></b></span></span></div><span style="font-size: 16px;"><span style="font-size: 16px;"><b><span style="font-family: Garamond,Times,Serif; font-size: 16px;"> </span></b></span></span><span style="font-size: 16px;"><span style="font-size: 16px;"><b><span style="font-family: Garamond,Times,Serif; font-size: 16px;"><br /></span></b></span></span> <span style="font-family: Garamond,Times,Serif; font-size: 20px;"><b>This highly interactive workshop is designed to empower you with the tools you will need to teach a fun filled, safe and effective yoga class for children of all ages. Come prepared to learn, move, and be silly!<br />During this four hour workshop you will learn: </b></span> <br /><ul style="list-style-type: disc; margin-top: 0in;"><li class="MsoNormal"><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;">The difference between adult yoga and children's yoga</span></b></li><li class="MsoNormal"><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;">The benefits of yoga for children<br /></span></b></li><span style="font-weight: bold;"></span><li class="MsoNormal"><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;">Teaching techniques for a safe &amp; successful class&nbsp;</span></b></li><li class="MsoNormal"><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;">How to create age appropriate lesson plans that stimulate the imagination</span></b></li><li class="MsoNormal"><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;">How to make yoga philosophy fun and applicable for kids<br /></span></b></li><span style="font-weight: bold;"></span><li class="MsoNormal"><span style="font-family: Garamond,Times,Serif; font-size: 20px;"><b><span style="font-size: 20px;">How to incorporate music props games and stories</span></b></span></li><li class="MsoNormal"><span style="font-family: Garamond,Times,Serif; font-size: 20px;"><b><span style="font-size: 20px;">Child friendly poses, breathing techniques, activities, and themes</span></b></span></li><li class="MsoNormal"><span style="font-family: Garamond,Times,Serif; font-size: 20px;"><b><span style="font-size: 20px;">Behavior management tech<span style="font-size: 20px;">niques</span></span></b></span><span style="font-family: Garamond,Times,Serif; font-size: 20px;"><b><br /></b></span></li></ul><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;"><span style="font-size: 20px;"><br /></span></span></b><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;"><span style="font-size: 20px;">WHERE: The American Yoga Academy</span></span></b><br /><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;"><span style="font-size: 20px;"> &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; @ The Grand Wilshire Hotel</span></span></b><br /><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;"><span style="font-size: 20px;"> &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 350 Pleasant Valley Way - West Orange NJ</span></span></b><br /><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;"><span style="font-size: 20px;"> WHEN:&nbsp;&nbsp; Saturday March 12th, 12-4pm</span></span></b><br /><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;"><span style="font-size: 20px;"> FEE: &nbsp; &nbsp;&nbsp;&nbsp;&nbsp; $80 advanced sign up</span></span></b><br /><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;"><span style="font-size: 20px;"> &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; $95 after February 21st</span></span></b><br /><br /><div align="center"><b><span style="font-family: Garamond,Times,Serif; font-size: 20px;"><span style="font-size: 20px;">* Please call or email to register *</span> <br />info@PamelaNixon.com / 973.769.9372</span></b></div>Pamela Nixon: Yoga Instructor for Adults &amp; Childrenhttp://www.blogger.com/profile/07837585903463592137noreply@blogger.com0